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Omelette nutrition: calories, carbs, GI, protein, fiber, fats

Egg, whole, cooked, omelet
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Omelette

Omelette
Glycemic index ⓘ Omelette can be considered as a 0 glycemic index food as it does not have carbs.
Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
0 (low)
Calories ⓘ Calories per 100-gram serving 154
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 0.64 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 large (61 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 8 (acidic)
Oxalates ⓘ Animal products do not contain oxalate. 0mg
TOP 6% Cholesterol ⓘHigher in Cholesterol content than 94% of foods
TOP 19% Vitamin B2 ⓘHigher in Vitamin B2 content than 81% of foods
TOP 23% Vitamin A ⓘHigher in Vitamin A content than 77% of foods
TOP 26% Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 74% of foods
TOP 26% Vitamin A RAE ⓘHigher in Vitamin A RAE content than 74% of foods

Omelette calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 154
Calories in 1 tbsp 23 15 g
Calories in 1 large 94 61 g

Omelette Glycemic index (GI)

Omelette can be considered as a 0 glycemic index food as it does not have carbs.
Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Calcium: 48 mg of 1,000 mg 5%
Iron: 1.48 mg of 8 mg 19%
Magnesium: 11 mg of 420 mg 3%
Phosphorus: 167 mg of 700 mg 24%
Potassium: 117 mg of 3,400 mg 3%
Sodium: 155 mg of 2,300 mg 7%
Zinc: 1.09 mg of 11 mg 10%
Copper: 0.063 mg of 1 mg 7%
Manganese: 0.024 mg of 2 mg 1%
Selenium: 25.8 µg of 55 µg 47%

Mineral chart - relative view

Calcium
48 mg
TOP 34%
Selenium
25.8 µg
TOP 37%
Sodium
155 mg
TOP 44%
Phosphorus
167 mg
TOP 48%
Iron
1.48 mg
TOP 49%
Zinc
1.09 mg
TOP 52%
Copper
0.063 mg
TOP 74%
Manganese
0.024 mg
TOP 74%
Potassium
117 mg
TOP 79%
Magnesium
11 mg
TOP 82%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 136% 12%
Vitamin A: 617 IU of 5,000 IU 12%
Vitamin E : 1.29 mg of 15 mg 9%
Vitamin D: 1.7 µg of 10 µg 17%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.034 mg of 1 mg 3%
Vitamin B2: 0.386 mg of 1 mg 30%
Vitamin B3: 0.064 mg of 16 mg 0%
Vitamin B5: 1.289 mg of 5 mg 26%
Vitamin B6: 0.143 mg of 1 mg 11%
Folate: 39 µg of 400 µg 10%
Vitamin B12: 0.76 µg of 2 µg 32%
Choline: 247.6 mg of 550 mg 45%
Vitamin K: 4.5 µg of 120 µg 4%

Vitamin chart - relative view

Vitamin B2
0.386 mg
TOP 19%
Vitamin A
617 IU
TOP 23%
Vitamin B5
1.289 mg
TOP 31%
Folate
39 µg
TOP 38%
Vitamin D
1.7 µg
TOP 42%
Vitamin E
1.29 mg
TOP 44%
Vitamin B12
0.76 µg
TOP 44%
Choline
247.6 mg
TOP 46%
Vitamin B6
0.143 mg
TOP 56%
Vitamin K
4.5 µg
TOP 57%
Vitamin B1
0.034 mg
TOP 80%
Vitamin B3
0.064 mg
TOP 94%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

11% 12% 75%
Protein:
Daily Value: 21%
10.57 g of 50 g
21%
Fats:
Daily Value: 18%
11.66 g of 65 g
18%
Carbs:
Daily Value: 0%
0.64 g of 300 g
0%
Water:
Daily Value: 4%
76.13 g of 2,000 g
4%
Other:
1 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 150% 134% 122% 101% 110% 92% 99% 120% 112%
Tryptophan: 140 mg of 280 mg 50%
Threonine: 467 mg of 1,050 mg 44%
Isoleucine: 565 mg of 1,400 mg 40%
Leucine: 913 mg of 2,730 mg 33%
Lysine: 767 mg of 2,100 mg 37%
Methionine: 319 mg of 1,050 mg 30%
Phenylalanine: 572 mg of 1,750 mg 33%
Valine: 722 mg of 1,820 mg 40%
Histidine: 260 mg of 700 mg 37%

Fat type information

31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g

Carbohydrate type breakdown

100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Omelette

48% 52%
Sugar: 0.31 g
Fiber: 0 g
Other: 0.33 g

All nutrients for Omelette per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 154kcal 8% 59% 3.3 times more than OrangeOrange
Protein 10.57g 25% 43% 3.7 times more than BroccoliBroccoli
Fats 11.66g 18% 29% 2.9 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 0.64g N/A 71% 84.6 times less than ChocolateChocolate
Carbs 0.64g 0% 72% 44 times less than RiceRice
Cholesterol 313mg 104% 6% 1.2 times less than EggEgg
Vitamin D 1.7µg 17% 42% 1.3 times less than EggEgg
Iron 1.48mg 19% 49% 1.8 times less than Beef broiledBeef broiled
Calcium 48mg 5% 34% 2.6 times less than MilkMilk
Potassium 117mg 3% 79% 1.3 times less than CucumberCucumber
Magnesium 11mg 3% 82% 12.7 times less than AlmondAlmond
Sugar 0.31g N/A 73% 28.9 times less than Coca-ColaCoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.06mg 7% 74% 2.3 times less than ShiitakeShiitake
Zinc 1.09mg 10% 52% 5.8 times less than Beef broiledBeef broiled
Phosphorus 167mg 24% 48% 1.1 times less than Chicken meatChicken meat
Sodium 155mg 7% 44% 3.2 times less than White BreadWhite Bread
Vitamin A 617IU 12% 23% 27.1 times less than CarrotCarrot
Vitamin A RAE 172µg 19% 26%
Vitamin E 1.29mg 9% 44% 1.1 times less than KiwifruitKiwifruit
Selenium 25.8µg 47% 37%
Manganese 0.02mg 1% 74%
Vitamin B1 0.03mg 3% 80% 7.8 times less than Pea rawPea raw
Vitamin B2 0.39mg 30% 19% 3 times more than AvocadoAvocado
Vitamin B3 0.06mg 0% 94% 149.6 times less than Turkey meatTurkey meat
Vitamin B5 1.29mg 26% 31% 1.1 times more than Sunflower seedSunflower seed
Vitamin B6 0.14mg 11% 56% 1.2 times more than OatOat
Vitamin B12 0.76µg 32% 44% 1.1 times more than PorkPork
Vitamin K 4.5µg 4% 57% 22.6 times less than BroccoliBroccoli
Trans Fat 0.71g N/A 47% 21 times less than MargarineMargarine
Folate 39µg 10% 38% 1.6 times less than Brussels sproutBrussels sprout
Saturated Fat 3.32g 17% 35% 1.8 times less than Beef broiledBeef broiled
Choline 247.6mg 45% 46%
Monounsaturated Fat 4.84g N/A 32% 2 times less than AvocadoAvocado
Polyunsaturated fat 2.71g N/A 26% 17.4 times less than WalnutWalnut
Tryptophan 0.14mg 0% 73% 2.2 times less than Chicken meatChicken meat
Threonine 0.47mg 0% 73% 1.5 times less than Beef broiledBeef broiled
Isoleucine 0.57mg 0% 72% 1.6 times less than Salmon rawSalmon raw
Leucine 0.91mg 0% 74% 2.7 times less than Tuna BluefinTuna Bluefin
Lysine 0.77mg 0% 73% 1.7 times more than TofuTofu
Methionine 0.32mg 0% 71% 3.3 times more than QuinoaQuinoa
Phenylalanine 0.57mg 0% 73% 1.2 times less than EggEgg
Valine 0.72mg 0% 71% 2.8 times less than Soybean rawSoybean raw
Histidine 0.26mg 0% 76% 2.9 times less than Turkey meatTurkey meat
Fructose 0g 0% 100% N/AApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0.05g N/A 36% 29.8 times less than SalmonSalmon
Omega-3 - DPA 0.01g N/A 48% 28.3 times less than SalmonSalmon
Omega-6 - Eicosadienoic acid 0.02g N/A 77%

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 154
% Daily Value*
18%
Total Fat 12g
14%
Saturated Fat 3g
Trans Fat g
104%
Cholesterol 313mg
7%
Sodium 155mg
0%
Total Carbohydrate 1g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 11g
Vitamin D 69mcg 12%

Calcium 48mg 5%

Iron 1mg 13%

Potassium 117mg 3%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Omelette nutrition infographic

Omelette nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.